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  1. Invocation, album: Wah! Maa by WAH! @ www.whiteswanrecords.com
  2. Bliss by Ananda Giri @ kosmicmusic.com
  3. Sammasati Deva Premai, album: Spa India by Deva Premal @ www.whiteswanrecords.com
  4. Heart Sutra, album: Sacred Movement: White Swan Yoga Masters Vol. 1 by White Swan Yoga Masters @ www.whiteswanrecords.com
  5. Inarticulate speech of the heart, album: Soul in Wounder by Miten @ www.whiteswanrecords.com
  6. Hari Om Shiva Om, album: Yoga Mela: An Eastern Vibrational Experience by White Swan Records @ www.whiteswanrecords.com
  7. Rag Desh - Alap, album: Shavasana: White Swan Yoga Masters Vol. 3 by White Swan Yoga Masters @ www.whiteswanrecords.com
  8. Space Inbetween, album: Dragon Flutes Rising by Jonathan Wolf @ dragonflutesrising.com

Preview of Felicia Tomasko, Hatha playing below. Sign in to view full class and in HD!

Level 1
60 min

Low Back Practice

Hatha | By Felicia Tomasko on Aug 10 2011
Low back aching or sacrum unstable? This practice uses a block and series of poses to help support stability in the low back through core strength, gentle stretches and supported forward folds and backbends to focus on carefully articulating the spine and creating stability.

Description

Low back aching or sacrum unstable? This practice uses a block and series of poses to help support stability in the low back through core strength, gentle stretches and supported forward folds and backbends to focus on carefully articulating the spine and creating stability.

Comments

  • Virginia Rangitsch     Apr 19th, 2014
    Thank you so much, I love this! Peace
    • Felicia Tomasko     Apr 20th, 2014
      Dear Virginia, Thank you for the note! I'm happy to hear that you enjoyed this practice. Remember you can come back to this or any practice as often as you need. Hope to see you again soon! Namaste, Felicia
  • Jill Danzig     Mar 16th, 2014
    Wow, thank you Felicia. my low back has been aching and this was really helpful!!
    • Felicia Tomasko     Mar 18th, 2014
      Dear Jill, I'm happy to hear that you've found this practice helpful for your low back. When we experience aches and pains, we need to use the body to unwind the body. Thanks for taking class and thank you for the note. Namaste, Felicia
  • Beverly Westra     Mar 12th, 2014
    Thank you for this wonderful, healing practice, Felicia, and for your priceless insight, "Anytime we clench the glutes, we are destabilizing the sacrum." I will return to this practice again and again as I heal from a lumbar/SI injury. Namaste'
    • Felicia Tomasko     Mar 18th, 2014
      Dear Beverly, Thank you for taking this class and for the note. I'm glad to hear that you found the instructions helpful. Please make sure to cultivate stability throughout your practice. Be well and look forward to connecting again. Namaste, Felicia
  • Julia Hyde     Dec 23rd, 2013
    thank you felicia, my SI joint has been inflamed for a few weeks, and i have been avoiding overworking it. this class was perfect, also to stretch my legs which seem to have gotten sore with my back issues. i am very appreciative for your classes. namaste, julia
    • Felicia Tomasko     Mar 18th, 2014
      Dear Julia, thank you for your note and for trying out these classes. I'm glad to hear that you found this practice helpful. I hope the inflammation abates quickly. Please make sure to listen to your body, mind, heart, and spirit and allow your practice to nourish you deeply. Namaste, Felicia
  • Samantha Harris     Nov 5th, 2013
    This is such an excellent practice; it's going in my favourites. The block in between our legs while doing Cobra... it felt like it reset my back, or something. I feel like my alignment is so much better (and that because of all of the utilization of the block, I'm more aware of my alignment). You are a blessing, Felicia! Thank you! Namaste.
    • Felicia Tomasko     Nov 5th, 2013
      Dear Samantha, The reason why I utilize the block during cobra here is specifically for the purpose of resetting the low back and allowing the body to come back into alignment. The block gives us something to feel into in order to experience fully and allow ourselves to connect. It sounds like my intention worked for you! Thank you for your note and I'm happy to hear that you found this practice meaningful. Thank you! Namaste, Felicia
  • kasia bulik     Sep 13th, 2013
    Amazing practice, thank you so much!
    • Felicia Tomasko     Nov 5th, 2013
      Dear Kasia, I'm glad to hear that this practice worked for you. I love it (but I am biased!) Thank you for your sweet note and I look forward to connecting with you again online. Namaste, Felicia
  • Anne H Martin     May 21st, 2013
    A wonderfully soothing practice for my cranky back after over gardening yesterday! Thank you!
    • Felicia Tomasko     Nov 6th, 2013
      Dear Anne, I'm happy to hear that you feel soothed. While gardening is a great activity, it does ask a lot of our bodies. Hope you're de-crankified! Namaste, Felicia
  • Ruth Kaplan     May 18th, 2013
    One of my favorite classes ever!!
    • Felicia Tomasko     Nov 6th, 2013
      Dear Ruth, What a great compliment! I'm happy to hear that you like this class. I'm biased, but it's one of my faves too. I think that anything that puts us on the mat is positive. Great to connect with you and many blessings. Namaste, Felicia
  • kristina woolf     Feb 13th, 2013
    Wonderful as always!
    • Felicia Tomasko     Nov 6th, 2013
      Dear Kristina, thank you for your kind note. I'm happy to hear that you find this wonderful! The practice has so many powerful lessons for us if we just agree to step onto the mat with presence. Namaste, Felicia
  • Kerry White     Oct 30th, 2012
    Beautiful class! thanks you Felicia
    • Felicia Tomasko     Nov 6th, 2013
      Dear Kerry, I'm happy to hear that you enjoyed this class. Thank you for your sweet note and I look forward to seeing you again online. Namaste, Felicia
  • Julie Skinner     Oct 21st, 2012
    Another wonderful class Felicia, thank you so much.
    • Felicia Tomasko     Nov 6th, 2013
      Dear Julie, I'm happy to hear that you enjoyed this practice. Thank you for taking the class and remember you can return to it as often as needed to reset the body, mind, heart, and spirit. Namaste, Felicia
  • evelyn jauvart     Jun 30th, 2012
    Oh Felicia, this was sooooooooo good!! Suffering with pack pain all the week, this class was so well-doing, put it into my favs. Namaste!!
    • Felicia Tomasko     Nov 6th, 2013
      Dear Evelyn, I'm happy to hear that this is one of your faves! I hope you've been able to return to it as often as needed to reconnect with your alignment. Hope you continue to feel good! Happy yoga. Namaste, Felicia
  • Patricia Maccaro     Jun 24th, 2012
    What a great way to make our backs feel so good!Thank You, Felicia, You are Magic, my back thanks you too!
    • Felicia Tomasko     Nov 6th, 2013
      Dear Patricia, thank you for your sweet note. I'm happy to hear that the practice has been magical for you and glad to have the thanks from your back and from the rest of your body. Remember that you can always come back (ha!) to the practice any time your back needs some love. Many Blessings and Namaste, Felicia
  • Diane Pereira     May 10th, 2012
    My low back has been aching all week and when I saw this practice, I just had to try it. And voila! I feel great! I was nervous about having the block under my sacrum for a long time, thinking it was going to ache a lot when I removed it...but it was magical...felt great. The emphasis on bringing the thighs together and back, using the block, is so important and often overlooked by yoga teachers. Thank you!
    • Felicia Tomasko     Nov 6th, 2013
      Dear Diane, I'm happy to hear that this practice helped you find some relief and ease in your body. I can understand the hesitation with certain poses or variations, which is why it is always important to listen carefully to the communication from your own body. It sounds like you were able to pay close attention here and I'm happy you had positive results. Many blessings. Namaste, Felicia
  • Kelly Hogaboom     Apr 26th, 2012
    Felicia, Thank you for a wonderful class. I have very tight hamstrings and short-ish arms. During the portion of the session where we recline and extend straight leg, I used a belt that I might be able to flex the elevated leg and keep it straight, without lifting my upper body off the ground or hunching my shoulders. I hope this is an appropriate modification.

    I especially love the core work and will be returning to this class! Thank you very much.
    • Felicia Tomasko     Nov 6th, 2013
      Dear Kelly, the core work is so important, especially when it is slow and controlled and allows us to pay attention fully. I'm happy to hear about your modification (it is absolutely appropriate). Continue to listen to your body and adjust your practice so it is meaningful and provides balance. Many Blessings, Felicia
  • Felicia Tomasko     Feb 22nd, 2012
    Dear Rachael, Glad to hear that your back feels great! Thanks for the note and see you again online. Felicia
  • Rachael Crabb     Feb 22nd, 2012
    Great class. My back feels great!
  • Felicia Tomasko     Jan 25th, 2012
    Dear Renee, I know what it is like to have chronic SI joint pain, so I'm glad that you found some relief here. It's a comfort to have something like this that we can return to again and again. We need stability because sometimes our lives are full of a complete lack of stability. Even a few minutes on the mat, repeated again and again, helps us to reclaim the stability that we so strongly need. See you again I hope...and thanks for the note, Felicia
  • Renee Schaller     Jan 25th, 2012
    Hi Felicia! This class helped aliviate my chronic SI joint pain. It was so great, I did the class twice this week. I feel so good! Thank you!
  • Felicia Tomasko     Jan 19th, 2012
    Dear Amber, Sometimes our lives can include so much movement and activity that we need to stop, drop, and get grounded. Thanks for sharing this practice with us at Yogaglo and I'm glad you enjoyed it. Felicia
  • Felicia Tomasko     Jan 19th, 2012
    Dear Wania, We all need to be grounded--frequently! I'm glad you liked this class. Love and peace back to you and hope to see you on the mat again, Felicia
  • Felicia Tomasko     Jan 19th, 2012
    Dear Jane, I'll look for book recommendations. Some thoughts: Ayurveda and the Mind by Dr. David Frawley and Yoga and Ayurveda by Dr. David Frawley. His books clearly give information about the koshas, doshas and gunas. See if that helps and stay tuned for more. I'm glad you're enjoying the information on philosophy. Felicia
  • Amber Davis     Jan 19th, 2012
    Very grounding class- very useful!
  • jane fryer     Dec 5th, 2011
    Deaar Felicia,
    Is there a book about this you can recommend? want to include basic information about the koshas, doshas and gunas.
    Much appreciate your suggestions.

    Peace,
    Jane
  • Felicia Tomasko     Nov 8th, 2011
    Dear Nicki, I'm glad this practice was what you needed. Thanks for your comments on my voice. Sending you warn dishes over in England! Many blessings & hope to practice with you again, Felicia
  • Nicki Curtis     Nov 7th, 2011
    Awesome! Just what I needed. You have a lovely, soothing voice Felicia. Hugs from rainy England! x
  • Felicia Tomasko     Oct 16th, 2011
    Dear Jane, hope your TT planning is going well. It is fun to dive into the movement of prana. Exploring the mysteries of prana can help us deepen our practice. I understand the vyana vayu is beginning in the heart and circulating from there. It governs the general circulation in the body. It is an honor to share the practice with you. Please feel free to ask me any other questions as you're preparing. Enjoy the practice! Felicia
  • jane fryer     Oct 16th, 2011
    makes sense... have been fascinated looking up vyana vayu, or as you say, the circulating wind, prana or life-force. This piece is so huge! am developing a restorative yoga tt to be offered at nosara yoga institute in march of ' 12. And, as you so brilliantly teach, it's all about the space we open into/are.

    thank you,
    peace,
    J
  • Felicia Tomasko     Oct 13th, 2011
    Dear Jane, thanks for the note. Funny how the voice sometimes tells us something surprising, like to pursue an unexpected practice. I'm glad you found this calming. The vats dosha in general is related to the air and ether elements or the elemental quality of the wind, so the movement or vata in the body is often referred to as the wind, whether in the pelvis, the heart or something or somewhere else. The heart is one of the homes of vata in the body--specifically the vyana vayu, or the circulating wind, prana or life-force. Let me know if that makes sense or I can explain this further.
  • jane fryer     Oct 11th, 2011
    Dear Felicia,
    Awesome practice. Especially liked the clear explanation of why vata dosha is centered in the pelvis and the information about anahata chakra and the unstruck sound in the heart. Question? why is prana centered there referred to as "wind"?
    Was in the mood for a more uptempo core class, but that little voice said, no,this one!
    Peace,
    Jane
  • Felicia Tomasko     Sep 6th, 2011
    Dear Tania, Glad to hear about your grounded, post-traveling state. Enjoy your evening and sending you peace and light from my living room to yours! See you on the mat, Felicia
  • Tania Marie Jenson     Sep 6th, 2011
    Felicia- I had a busy 'flighty' day and now i feel grounded and connected to begin my evening. Peace Love Lightness from my living room, Tania
  • Felicia Tomasko     Sep 5th, 2011
    Dear Patricia, I'm glad to hear that you found this practice helpful, particularly since you're a PT and you have sacral instability. Stability/instability in this area is common. (I have an issue with it too, and chose poses I find helpful.) thank you for your note and happy practicing. Felicia
  • Felicia Tomasko     Aug 20th, 2011
    Dear Anne--I find the practice of yoga incredibly healing personally and my greatest desire is to share what has had meaning for me. I'm delighted that it is meaningful for you! Here's to many joyous practices on the mat, Felicia
  • Felicia Tomasko     Aug 20th, 2011
    Dear Anne--I find the practice of yoga incredibly healing personally and my greatest desire is to share what has had meaning for me. I'm delighted that it is meaningful for you! Here's to many joyous practices on the mat, Felicia
  • Anne Arntson     Aug 20th, 2011
    Much gratitude for your guidance Felicia. Your calm, clear, knowledgeable sequences are so healing. Thank you.
  • Felicia Tomasko     Aug 17th, 2011
    Dear Sharon....thank you for your kind words. I'm so happy that my intention has landed. My hope through teaching is to inspire people to have a positive relationship with their bodies, minds, hearts, and spirits...it's what I try to do in my own practice, daily. Also happy to hear about your sacrum. We need to give our low back some love. See you on the mat! Felicia
  • Sharon Baridon     Aug 15th, 2011
    Felicia, you rock! Thank you, thank you, thank you. Your classes allow me to reconnect with myself on such a deep and centering way...so gentle! And my sacrum is sending a particularly warm thank you! Namaste.
  • Felicia Tomasko     Aug 15th, 2011
    Dear Kate,
    I'm happy that you enjoyed the class....and the music. I always have fun choosing the playlist and I generally favor music I like that I hope sets the mood and that other people will also enjoy. See you on the mat! Felicia
  • Felicia Tomasko     Aug 12th, 2011
    Dear Patti, thank you for your warm comments. It's a pleasure to share the practice & I'm happy you're enjoying it. Many Blessings & connect with you on the mat, Felicia
  • Felicia Tomasko     Aug 12th, 2011
    Dear Patti, thank you for your warm comments. It's a pleasure to share the practice & I'm happy you're enjoying it. Many Blessings & connect with you on the mat, Felicia
  • Patti mirrett     Aug 12th, 2011
    everything about your teaching is delightful. clear, precise, educational, loving, funny. tunes too. thank you. blessings. p
  • Felicia Tomasko     Aug 10th, 2011
    Dear Kelly, I'm glad you enjoyed this class. Happy practicing & look forward to connecting again. Felicia
  • Kelly Feenan     Aug 10th, 2011
    that was wonderful. Many thanks. Kelly
  • Felicia Tomasko     Aug 10th, 2011
    Dear Cathy, I'm glad you found the practice delicious & lucious & enjoyable...that was the idea. See you on the mat, Felicia
  • Cathy Benthagen     Aug 10th, 2011
    Felicia...thank you for that lucious practice..my lower back and sacrum love you...one of my favs...XXO!
  • Felicia Tomasko     Aug 10th, 2011
    Dear Kit, Ahh~ have a happy low back on your ride, See you on the mat, Felicia
  • Felicia Tomasko     Aug 10th, 2011
    Dear Dar,
    Thank you. I'm glad you enjoyed the practice.
    Felicia
  • Felicia Tomasko     Aug 10th, 2011
    Dear Cynthia, As a yoga teacher, I cannot give medical advice and we recommend and feel it is important that you consult your doctor to address any specific medical needs. In my experience and from the perspective of practicing yoga during pregnancy, there are many individual considerations. In this particular practice, while it helps to balance the sacrum, many of the poses are done on your back. At 26 weeks pregnant, taking a yoga class largely on your back would be problematic for some people, and might possible be okay for others, but advice tailored to your specific condition by someone who knows you would be ideal. Many "regular" yoga classes are safe during pregnancy if you modify as necessary for the needs of your own body (and skip anything that engages the abdominal muscles, twists into the body, or involves a long time on your back.) That being said, there are some pregnancy-specific classes also available on yogaglo that address the concerns related to pregnancy. Hope this helps and you enjoy yoga during pregnancy!
    Felicia
  • Kit Spahr     Aug 10th, 2011
    Loved it...going for a long bike ride now.
  • dar carman     Aug 10th, 2011
    thank you really nice. namaste, dar
  • Cynthia Zierhut     Aug 10th, 2011
    Felicia,
    I am desperate to do a practice for my sacrum but I am 26 weeks pregnant. Can I do this practice?
    Cynthia